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Exercise Plan

So it’s important to get active during your detox period, more so than usual. Being more active than normal is going to get you burning more calories and you will see faster results! It’s extremely important that you are aware of the amount of exercise you are doing each day

THE 7 DAY WORKOUT PLAN

Complete workout 1 on three nonconsecutive days.

Complete workout 2 on three other non-consecutive days.  REST ONE DAY.

Workout #1

Warm-up for 5 minutes (walking, jogging in place, jacks if you’d like) then stretch for 3-5 minutes.

Do 50 mountain climbers50 push-ups (knees down if you need) and 50 side planks (25 per side with touch downs)

Run/Jog Intervals for 20 minutes; run/sprint 1 minute then jog/walk for 2 minutes…keep repeating until 20 minutes is up

Do 50 tricep dips50 bicycle abs and 50 squats

Run, jog or walk for 2 minutes

 

Workout #2

Warm-up for 5 minutes (walking, jogging in place, jacks if you’d like) then stretch for 3-5 minutes.

30 squat jumps30 bicep curls, 30 sit ups (hands behind head!)

20 squat jumps, 20 bicep curls, 20 sit ups

10 squat jumps, 10 bicep curls, 10 sit ups

Run, jog or walk for 2 minutes

30 jumping jacks, 30 tricep extensions, 30 back extensions

20 jumping jacks, 20 tricep extensions, 20 back extensions

10 jumping jacks, 10 tricep extensions, 10 back extensions

Run, jog or walk for 2 minutes

30 lunges, 30 bicycle abs, 30 upright rows

20 lunges, 20 bicycle abs, 20 upright rows

10 lunges, 20 bicycle abs, 10 upright rows

Run, jog or walk for 2 minutes

Instructions for each exercise:

MOUNTAIN CLIMBER

Mountain climbers are an advanced, high intensity exercise that will get your heart rate up and add intensity to your workouts. This move will also build leg endurance and help you work on agility as well, making it a great overall exercise. If you’ve never tried this move, take your time and ease into it with slow reps. If you feel discomfort or pain, avoid this exercise.

  • Begin in a pushup position on the hands and toes.
  • Bring the right knee in towards the chest, resting the foot on the floor.
  • Jump up and switch feet in the air, bringing the left foot in and the right foot back.
  • Continue alternating the feet as fast as you safely can for 30-60 seconds.
  • Add this move at the end of your regular cardio workout for an added boost, or do it a few times during your workout whenever you want to add intensity or mix things up.
  • To modify, rest your hands on a step, platform or BOSU Balance Trainer (dome side down).

PUSH UPS

We love pushups because they work so many muscle groups: the chest, shoulders and arms as well as the abs, back and legs for stabilization. I also like that there are so many variations so, no matter what your fitness level is, you can find a pushup that works for you. Last, being able to push your own body weight off the floor is a useful skill to have, especially if you’re a klutz like me.

  1. Hold yourself in the plank position
  2. Slowly lower your upper body to the floor
  3. Push your upper body back up to plank again

TRICEP DIPS

Dips are an advanced exercise targeting the triceps. This is a compound move, involving both the elbow and the shoulder joint and it doesn’t require any equipment, making it a great travel exercise. You can add intensity by walking the feet out or by propping the feet on a bench or chair.

  1. Sit on a bench or chair.
  2. Begin with the hands next to or slightly under the hips.
  3. Lift up onto the hands and bring the hips forward.
  4. Bend the elbows (no lower than 90 degrees) and lower the hips down, keeping them very close to the chair. Keep the shoulders down.
  5. Push back up without locking the elbows and repeat for 10-16 reps.

Tips

  • Keep the shoulders down and away from the ears to protect them from injury.
  • Keep the hips close to the bench or chair to keep the focus on the triceps and not the shoulders.
  • To make it easier, move the feet closer in. To make it harder, walk the feet out or elevate them on another chair or bench.

BICYCLE ABS

The bicycle is a great exercise for the abs because it targets multiple muscles – the rectus abdominis (the ‘six-pack’) and the obliques (around the waist).

  1. Lightly cradle head in hands and bring right knee in towards the chest while twisting to the right, touching the left elbow to the knee.
  2. Repeat on left side, going from side to side in a steady pedaling motion.
  3. Keep the lower back on the floor (don’t arch the back) and imagine pulling your belly button towards your spine.

SQUATS

  1. Stand with your feet hip-distance apart (or slightly wider )with toes pointed straight forward.
  2. Tighten up your abs as if someone is about to punch you and lift your chest up tall and proud, while pulling the shoulder blades back and down.
  3. Keeping the chest up, sit back as far as you can —  as if you are going to sit in a chair. Note: you need to sit back VERY far. Pretend there is a chair one to two feet behind you and, keeping your feet planted, you have to get your butt back far enough to sit in the chair or you’ll land on the ground. You may feel like you will fall backward, but trust me you won’t. The knees should stay over the ankles and should not push forward over the toes at all when sitting back. Check yourself out in a mirror to ensure you have perfect form.
  4. Once you’re “sitting,” work toward getting your quads parallel with the ground, continue holding the abs in, shoulders back, and stand up.

BICEPT CURL

The biceps curl is a traditional exercise targeting the bicep muscles. By using dumbbells, you can work both arms independently, which is a great way to work on any weaknesses you may have in your non-dominant arm. If you have not got dumbbells try using other household weights such as cans, milk cartons etc.

  1. Stand with feet about hip-width apart, abs engaged as you hold medium-heavy dumbbells in front of the thighs.
  2. Squeeze the biceps and bend the arms, curling the weights up towards the shoulders.
  3. Keep the elbows stationary and only bring the weight as high as you can without moving the elbows.
  4. Slowly lower the weights, keeping a slight bend in the elbows at the bottom (e.g., don’t lock the joints and try to keep tension on the muscle)
  5. Repeat for 1-3 sets of 8-15 reps.

BACK EXTENSION

Back Extensions target the lats, the largest muscles in the back. The back extension is a more subtle movement targeting the lower back. Many of us work our abs, but neglect to work the lower back, which can lead to muscle weakness and imbalance.

  1. Lie face down on a mat and place the hands on the floor or behind the head (more advanced).
  2. Contract the abs and keep them contracted throughout the exercise.
  3. Squeeze the back to lift the chest a few inches off the floor.
  4. Lower and repeat for 1-3 sets of 10-16 reps total on each arm.

Tips

  • Imagine that you’re lengthening the torso as you lift the chest up.
  • To add intensity, you can also lift the legs off the floor at the same time.

LUNGES

Lunges came out on top in targeting the gluteus medius and, to a lesser extent, the gluteus maximus and the hamstrings. There are so many versions of lunges, you’re certain to find one you can tolerate, if not fall in love with. This drop-knee version is the most basic lunge and, surprisingly, one of the harder versions. Here’s how to do it:

  1. Stand in a split stance, with feet about 3 feet apart. You want both knees to be at about 90-degree angles at the bottom of the movement, so adjust accordingly.
  2. Hold weights in each hand (or place a barbell behind the neck) for added intensity.
  3. Bend the knees and lower the back knee toward the floor, keeping the front heel down and the knee directly over the center of the foot.
  4. Keep the torso straight and abs in as you push through the front heel and back to starting position.
  5. Don’t lock the knees at the top of the movement.
  6. Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.

PLANKS

  1. Lie face down on mat, floor, or carpet.   Rest on your forearms.  Keep your palms flat on the floor.
  2. Push off the floor and rise up onto your toes and resting on the elbows.
  3. Keep your back flat.  Keep your body in a straight line from head to heels.
  4. Now tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
  5. Hold for 20 to 60 seconds or as long as you wish, then lower and repeat for 3-5 reps.


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